The serratus anterior is an important muscle that many people forget to exercise. It is a broad, fan-shaped muscle that runs along the side of the rib cage and extends to the shoulder blade. It helps to stabilize the shoulder blade, and it is involved in pushing and punching motions. Strengthening this muscle can improve posture and protect against shoulder injuries.
Here are some exercises you can do to strengthen your serratus anterior and the top of your abs:
1. Push-Ups: Push-ups are a great way to strengthen the serratus anterior and the top of your abs. Start in a plank position with your hands shoulder-width apart and your feet together. Lower your body until your chest is just above the ground, then push back up. As you push up, focus on squeezing the muscles around your shoulder blades.
2. Wall Slides: Wall slides are a great way to activate the serratus anterior and the top of your abs. Start by standing with your back against a wall and your feet a few inches away from the wall. Keeping your back against the wall, slowly slide your arms up until your elbows are at shoulder height. Hold this position for a few seconds, then slowly slide your arms back down.
3. Resistance Band Pull-Aparts: Resistance band pull-aparts are a great way to target the serratus anterior. Start by standing with your feet hip-width apart and holding a resistance band in front of your chest. Keeping your arms straight, pull the band apart until your arms are at shoulder height. Return to the starting position and repeat for 10-15 reps.
4. Prone Triceps Extensions: Prone triceps extensions are a great exercise for targeting the serratus anterior. Start by lying face down on an exercise mat with your arms at your sides and your palms facing down. Lift your upper arms off the ground and bend your elbows to 90 degrees. Keeping your elbows close to your body, extend your arms back and away from your body. Return to the starting position and repeat for 10-15 reps.
5. Bent-Over Rows: Bent-over rows are a great way to strengthen the serratus anterior and the top of your abs. Start by standing with your feet hip-width apart and bending your knees slightly. Keeping your back flat, bend at the waist and reach down toward the floor. With a straight back, pull the weight up until your elbows are at shoulder height. Return to the starting position and repeat for 10-15 reps.
Strengthening your serratus anterior and the top of your abs can help you improve your posture, reduce shoulder pain, and prevent shoulder injuries. Incorporating these exercises into your workout routine can help you achieve better results.
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